Athlete: Kim W. dialing in her strict Handstand Push-ups

Thursday/Friday

CrossFit:

Warm-up:
EMOM x 12 of:
Airdyne @ 80-90% effort
10 Weighted Strict Pull-ups
20 Russian KB Swings
Rest 1 minute

Test:
12 minutes to find a 1RM Power Snatch

*Leaderboard opportunity = load / bodyweight

WOD:
Teams of 3 complete 4 rounds of:
Max Legless Rope Climbs
Max Double KB Clean & Jerk, Blue/Pink
250 meter Row —> Active Recovery

*Essentially this is 4 rounds for max reps of the couplet RC & KB CnJ separated by about a minute rest. However, the rest is Active and the rower dictates when the rotation occurs. Go ALL OUT on movements and then recover on the rower —> it will take 1-1:30 to complete the 250m

BaseFit:

Warm-up:
Jog 1 mile

WOD:
3 minute AMRAP of:
3 Chest to Bar Pull-ups
6 DB Snatch, alternating
9 ABMAT SU

Rest 1 minute, repeat for 5 rounds total

BaseFit for Kids:
Same as above

Mobility WOD:

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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